Day 1 — Circuit Style

Iron Fox Community Program
Parabellum Training System
Track 3 — Endurance / Fat Loss
Week 4: Density & Control
Coach Rich

Lesson Overview

Weeks 1–3 increased total output.

Week 4 increases efficiency.

Rounds stay the same.
Reps are slightly reduced.
Rest is slightly tighter.

The goal is to move smoothly, breathe calmly, and complete the same work with better control.

You should feel steady — not frantic.

Week 4 Training Standards (Track 3)

• 4 rounds total

• Rest: 60–75 seconds between rounds

• Reps slightly reduced from Week 3

• Maintain posture and breathing under fatigue

• No rushing

If heart rate spikes excessively, slow the tempo — not the movement quality.

Strength & Movement Circuit (≈45 Minutes)

Complete 4 rounds.
Rest 60–75 seconds between rounds.

Bodyweight Squat

• 15 reps

Coaching Cues

• Tall chest

• Sit between hips

• Smooth, consistent pace

• Steady breathing

Incline Push-Up

• 10 reps

Coaching Cues

• Controlled descent

• Body straight from head to heels

• Core braced

• No rushing

Lat Pulldown

• 12 reps

Coaching Cues

• Smooth pull

• No jerking

• Control the return

• Chest tall

Walking Lunges

• 10 reps per leg

Coaching Cues

• Short, controlled steps

• Upright torso

• Front heel planted

• Maintain balance

Plank

• 30 seconds

Coaching Cues

• Calm breathing

• Brace abs

• Squeeze glutes

• Stop before hips sag

Cardio Finisher (15 Minutes)

Interval Walk

• 1 minute fast

• 1 minute easy

• Repeat for 8 rounds

Focus

• Controlled breathing

• Consistent pacing

• Upright posture

• No sprinting

The fast intervals should elevate heart rate — not overwhelm it.

Day 1 Reminder

Density builds endurance.

Calm breathing builds control.

You’re not doing more work this week.
You’re doing it better.

Stay smooth.
Stay steady.
Finish composed.